Do you feel negative, blue, sad, worried, and unable to let go of what upset you? Do you struggle with low libido, have difficulty sleeping, and have you lost joy and zest in your life? These are all symptoms of depression.
If you feel depressed or anxious and it goes past two weeks, ensure you get a thorough medical checkup, including a comprehensive blood test, which includes a comprehensive look at your thyroid. Even before you try medication, unless the condition is severe, try these simple interventions:
1. Physical Exercise
There are over a hundred studies documenting antidepressant effects of workout. Activities such as walking, weight lifting, biking and jogging have all been discovered to be effective.
It is also becoming clear how they work. Workouts change one’s brain. It boosts the activity level of vital brain chemicals for instance serotonin and dopamine.
Exercise also boosts the brain’s production of an important growth hormone known as BDNF. Since the levels of BDNF plummet in depression, a few parts of the brain begin to shrink with time, and then learning and memory get impaired. However, exercise overturns this trend, hence protecting the brain in a manner nothing else can.
2. Omega-3 Fatty Acids
Since the brain needs a stable supply of omega-3 in order to function properly, people who do not eat enough of such fats are at an increased risk for many sorts of mental illness, which include depression.
Around the world, countries with highest level of omega-3 consumption usually have the lowest percentage of depression.
Researchers have even begun using omega-3 supplement as treatments of depression, and so far the results have been extremely encouraging.
The majority of doctors suggest that omega-3 may be one of the most effectual antidepressant substances that has ever been discovered.
3. Engaged Activity
Engaged activity prevents us from ruminating, which causes depression. The major risk factor for rumination is spending time alone.
When you are interacting with someone, your mind will not have an opportunity to dwell on just repetitive thoughts. However, any form of engaged activity can be ideal to disrupt rumination. It can just be something simple.
4. Sunlight Exposure
A deeper relationship exists between depression and light exposure. The brain measures the quantity of light you get every day, and uses the information to reset the body clock.
Without sunlight exposure, your body clock in the long run gets out of sync, hence throws off vital circadian rhythms which regulate sleep, hormone levels, energy, and appetite. The disruption of such important natural rhythms may in turn, cause clinical depression.
Since natural light is much brighter compared to indoor lighting, a half an hour of sunlight is sufficient to reset the body clock.
Even natural light of a cloudy, gray day is many times brighter compared to the inside of many people’s houses. Therefore, a few hours of sunlight exposure provides enough light to keep the circadian rhythms perfectly regulated.
5. Social Support
There are numerous numbers of studies that indicate the significance of social support. The majority of the hormones involved in helping one’s behavior and bonding bring about reduction in anxiety and stress in both animals and human being. Higher levels of progesterone hormone may be part of the principal physiological basis for such effects.
When it comes to relationships matter, people who lack supportive social network face increased risk of getting depressed, and of being depressed always once an incident strikes.
Luckily, we can do a big deal to improve the depth and quality of our connections with others and it can have a vast payoff in regards to fighting depression and reducing risk of recurrence.
When sleep deficiency continues for a number of days or weeks, it can highly interfere with our ability to be able to think clearly. This can even cause serious health problems.
Disrupted sleep is among the most powerful triggers of depression, and there is proof that most occurrences of mood disorder are normally preceded by at least some period of subpar slumber.
Depression drains your hope, drive and energy, making it a bit difficult to do whatever it’s required to feel better. Despite the fact that overcoming depression is not easy or quick, it is not impossible.
You can not overcome it through absolute willpower, but you have some control—even if the depression is obstinately persistent.
The solution is to start small and continue from there. Recovering takes time, but anyone can get there if they make positive choices for themselves every day.